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The Between-Workout Upgrade You’re Probably Skipping
Workouts matter—but so does what happens between them. Here’s why micro-movements are the ultimate upgrade.
Jaylene + Aaron Patelzick
May 16, 2025
In partnership with
Hey, it’s Jay and Aaron…
We’re big on planning our workouts—whether it’s mobility first thing in the morning, a lunchtime gym session, or squeezing it in after a long day. But lately, we’ve been reminded that what happens between workouts matters just as much.
Like many of you, we sit a lot. Our go-to micro-movement? 10–15 air squats every 45 minutes, plus some seated calf raises. Aaron’s great at walking during calls. I’m working on standing more and not staying glued to my chair.
Have you heard that even 3–5 minutes of movement can lower blood pressure? A 10-minute walk reduces stress and anxiety. A 30-minute walk? It floods your brain with oxygen-rich blood, triggering a release of neurotransmitters like serotonin, dopamine, and endorphins—the very chemicals behind creativity, focus, and motivation.
That’s why some of your best ideas don’t come at your desk—but while you’re moving.
Daily movement isn’t extra—it’s essential. And it adds up.
What's Inside
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The 3-Minute Habit That Unlocks More From Your Day
You train with intention. But the hours between workouts are where much of your output—mental clarity, metabolic health, and mood—either compounds or declines.
According to Columbia University, just 3 minutes of light movement every 30 minutes can improve glucose control by 30%. That’s not just impressive—it’s strategic.
These “exercise snacks” aren’t a replacement for your workouts. They’re an upgrade to your recovery, focus, and long-term energy.
📊 Why It Works
Think of these 3-minute movement breaks as a neurological tune-up every hour.
When you stay sedentary for long stretches, your brain starts to slow down right along with your body. But when you get up—even for just a few minutes—you activate key systems that restore clarity, energy, and focus.
Here’s what happens behind the scenes:
Re-activates neural pathways:
Movement wakes up the communication lines between your brain and muscles. Every rep re-engages motor neurons and sensory feedback loops, keeping your nervous system sharp and responsive. Boosts brain blood flow:
Even light activity—like walking or calf raises—increases blood flow to the brain, delivering more oxygen and nutrients. This improves mental clarity and cognitive processing. Regulates neurotransmitters:
Frequent movement helps balance dopamine, serotonin, and norepinephrine—key chemicals that support focus, mood, and motivation. It’s a natural way to reset without reaching for caffeine or sugar. Counters nervous system stagnation:
Sitting for long periods nudges your body into a low-energy state. A quick movement break gently shifts your system back into alertness—without triggering a stress spike.
In short, consistent micro-movements help your body and brain operate at a higher level—especially during demanding workdays.
🤝 Do This Together
Here are a few high-value “movement anchors” you can both adopt throughout the day:
After Emails → 10 air squats to reset your posture and energy
After Lunch → 10 minute walk to support digestion + focus
While Making Coffee → Calf raises to stimulate circulation
Before Dinner → Mobility flow to shift from work mode to wind-down
None of this takes a lot of time—but together, they create momentum.
Want more plug-and-play ideas?
👉 Download your free exercise snacks cheat sheet: “The 3-Minute Habit” 👈
⚡Customizing It to Your Level or Goal
For Strength Goals: Choose bodyweight moves like pushups, wall sits, or lunges
For Recovery Days: Opt for mobility flows, foam rolling, or dynamic stretching
For Mental Focus: Try movement that crosses the midline (like marches or toe taps)
Short on Time? Use a recurring calendar alert to prompt a 2–3 min movement burst
Start small—but start strategically.
💡 What We’re Adding to Our Energy Ritual
When it comes to energy, focus, and recovery, we’re big on habits that pull double duty. We’ve both been sipping on Pique Life’s Sun Goddess Matcha lately—clean caffeine + L-theanine for smooth focus, with the bonus of supporting radiant skin. More below.
I Didn’t Believe the Matcha Hype—Until This
Start your day with glowing skin, calm focus, and clean energy—all in one cup. Pique’s Sun Goddess Matcha is rich in antioxidants, chlorophyll, and L-theanine to detox, energize, and nourish. I saw brighter skin and better digestion in weeks!
💬 Couple’s Check-in Prompt
Which part of our day can we both anchor with a micro-movement—even if we’re not in the same place?
Prompt Exercise: Let’s set a 7-day challenge and sync our habit with one quick daily text check-in.
💬 Bonus Prompt
Each week, pick one “walk and talk” topic that has nothing to do with logistics or steps, and for new ideas.
Big goals. Small dreams. What you’re curious about. What’s been on your mind.
The goal? Make your daily walk not just about movement, but a time to reflect, reset, and mentally regroup—together.
Example: “What’s one thing we’ve learned about ourselves this month?”
📈 Momentum Marker
Try this:
Pick one movement trigger
Pair it with a recurring moment (end of a Zoom call, start of lunch, etc.)
Stick to it for 7 days straight
Small inputs, big ripple effects. When your daily movement syncs, your long-term output compounds.
🔁 TL;DR: The 3-Minute Habit, Simplified |
🧠 Just 3 minutes of movement every 30 minutes improves glucose control by 30%. WHAT TO DO ✅ 10 Air Squats → After emails ✅ 5-Minute Walk → After lunch ✅ 2-Minute Mobility Flow → Before dinner ✅ 20 Calf Raises → While waiting on coffee 💬 Couples Challenge: Choose one shared anchor time (like post-lunch) to move—even if you're in different places. Text each other as accountability. 📈 Momentum Marker: Repeat your micro-movement every day for 7 days. Track how your energy, focus, or soreness shifts. |
Let’s build your foundation—side by side.
— Jaylene + Aaron
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If you have a requested topic to be discussed regarding couples health strategies, email us at [email protected] and let us know.
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